Good Read: Running Through the Recession

I just heard about this story yesterday ... a non-profit that promotes self-sufficiency among the homeless through running!

Find the Marketplace story HERE ... and a link to the non-profit's web-site HERE.

Training for November 28 to December 4

Here's a training schedule for the week after Thanksgiving ... yes, turkeys can still trot after the holiday!

Let's plan to meet on the Carleton track again on Tuesday to run and to discuss what we want the group to do and be going forward. I'll also tee up an e-mail to that effect as well.

Congrats again to the turkeys who trotted on Thursday!


Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 8 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 5 running segments of 2-and-a-half -minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 running segments of one block each.
Day 7: Rest.


Run/Walk Group (The Mashed Potatoes):

Day 1: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:30 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 25-minutes of running broken up any way you want.
Day 7: Rest.


Run Group (The Pumpkin Pies):

Day 1: 30-minute run with 6 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.

Training for November 21 - November 27

Here's the training plan for Turkey Trot week! For those of you "trotting" on Thanksgiving day, your see I'm trying to give you a little rest ahead of the big event.

If a Turkey Trot isn't in the plans for your Thanksgiving Day morning, you can still try to do something like a 5K on your own on another day, if you want.

Good luck and Happy Thanksgiving to everyone! (Again, I won't be at the Tuesday night run this week.)

Walk-to-Run Group (The Cranberries):

Day 1: Rest, other exercise, or short walk.
Day 2: 30-minute walk with 8 one-block-long running segments scattered within it.
Day 3: Rest, other exercise, or short walk.
Day 4: Turkey Trot 5K!
Day 5: Rest, other exercise, or short walk.
Day 6: 30-minute walk with 6 two-block-long running segments scattered within it.
Day 7: Rest.


Run/Walk Group (The Mashed Potatoes):

Day 1: Rest, other exercise, or walk.
Day 2: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 3: Rest, other exercise, or walk.
Day 4: Turkey Trot 5K!
Day 5: Rest, other exercise, or walk.
Day 6: 30-minute walk with 20-minutes of running broken up any way you want.
Day 7: Rest.

Run Group (The Pumpkin Pies):

Day 1: 25:00 run at easy pace, cross training, or rest.
Day 2: 30-minute run with 6 one-block "surges" at faster pace.
Day 3: 25:00 run at easy pace, cross training, or rest.
Day 4: Turkey Trot 5K!
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Longer Run ... 40:00 run at easy pace.
Day 7: Rest.

Good Read: Beginning Running & Running Form

There's a quote I like in THIS story from the New York Times ...

"Experts caution ... that it is important to start slowly, increase mileage and effort gradually, and not become a slave to a rigorous program"

There are also some interesting ideas about running form in the piece.

Training for November 14 to November 20

It's hard to believe, but this is that last full week before the Turkey Trot!

Happy training ...


Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 10 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 5 running segments of 3-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 “faster” running segments of one block each.
Day 7: Rest.


Run/Walk Group (The Mashed Potatoes):

Day 1: 30-minute walk with 2 running segments of 10-minutes (!!!) each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.


Run Group (The Pumpkin Pies):

Day 1: 30-minute run with 8 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with final 10:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.

Northfield Turkey Trot Registration Info

If you haven't found it already, HERE's the information page for the Northfield Rotary Club Turkey Trot. The race starts at 9:00 a.m. on Thanksgiving Day at the Northfield Golf Club.

Registration is $12 through November 18; $15.00 afterward.

A printable registration form is HERE.

Training for November 7 to November 13

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 8 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 5 running segments of 2-and-a-half -minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 running segments of one block each.
Day 7: Rest.


Run/Walk Group (The Mashed Potatoes):

Day 1: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:30 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 25-minutes of running broken up any way you want.
Day 7: Rest.


Run Group (The Pumpkin Pies):

Day 1: 30-minute run with 6 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.

Good Read: Tips for Cold Weather Races

HERE's a good article about preparing for a cold-weather race, which the Turkey Trot is likely to be.

I'm still hoping the weather stays mild, myself!